Table of Contents
Introduction to What To Do If You Wake Up Tired Every Morning
What To Do If You Wake Up Tired Every Morning: You see, if you wake up tired every morning — which could cause a range of issues — there are certainly actionable steps that can be taken to ensure you get restful perspectives of sleep, and that you have all the energy the world has to offer you.
You know those mornings when you wake up, check the time and wonder, “how am I still so fatigued?” It’s frustrating, right? And although you feel like you have logged all the hours needed while laying down in bed, you wake up slow and sleepy with zero motivation to tackle the rest of the day.
In fact, waking up feeling exhausted tends to be more common than people might expect — and it can have little to do with how many hours of sleep you get. From low sleep quality to any underlying sleep disorders, multiple factors can lead to feeling fatigued.
In this article we are going to look at what you might be doing that is causing you to wake up tired every single morning and what you can do about it. Check out these methods for getting better sleep.
Feeling more awake, and getting the good blockbuster night of sleep that you have been missing out on. Follow These Tips Now With these actionable tips, you will wake up to be able to face the day as refreshed, energised and prepared as you can fully be.
Why are you tired every morning when you wake up?
What To Do If You Wake Up Tired Every Morning: Now, before directly jumping into solutions, let us explore some of the best-known reasons of why we keep waking up tired after sleeping for the whole night? Having deeper insight into the reasons for your fatigue prevents engaging in oversimplified solutions to your problem.
Poor Sleep Quality
The number one reason you might wake up feeling tired is because you are not getting quality sleep.
But if your sleep is disrupted, shallow, or fragmented, then your body is not using the 7–9 hours you could be sleeping to restore itself. While you sleep, your body experiences different lines of sleep, like profound rest and REM (Rapid Eye Movement) rest.
These stages are important for muscle recovery, cognitive repair, and energy replenishment.
The reason you may wake up groggy is that you have sorted all trough these deep sleep stages as often as you ought to have. Stress, the sleeping environment, or other causes could account for this.
When you havenot getting quality sleep, it means your body did not get proper time to recharge so when you wake up, you will be groggy and full of fatigue.
Sleep Disorders
What To Do If You Wake Up Tired Every Morning: Another reason you might wake up tired every morning is that you could have a sleep disorder.
The sleep cycle can be disturbed by conditions such as sleep apnea, insomnia, or restless leg syndrome, causing feeling tired even after a complete night of sleep.
Sleep Apnoea: A common disorder in which you have pauses in your breathing or shallow breathing while you sleep. As a result, you are waking up several times during the night, and thus not being able to reach those deep sleep stages.
Insomnia: Difficulty getting to or staying asleep results in low quality and fragmented sleep that does not leave you when you wake up.
Restless Leg Syndrome: An uncontrollable urge to move your legs while resting, which can disrupt your sleep.
If you think you might have a sleep disorder, you need to talk to a healthcare provider for diagnosis and treatment.
Stress and Anxiety
Stress and anxiety can significantly impact how much and how well you sleep. Stress and anxiety trigger cortisol production which, in excess, can interfere with sleep.
Making it hard to fall asleep or stay asleep, because it keeps you awake and prevents you from falling into a deep rest where you can really restore and get into full stages of sleep.
This can cause you to wake up still feeling as fatigued as you did before arms.
It can also translate into bad sleep hygiene (tossing and turning, or frequently waking up during the night, all of which can make you feel exhausted by early morning).
Inconsistent Sleep Schedule
The gold standard for circadian rhythm regulation is simply to maintain a consistent sleep schedule.
Going to sleep at the same time every night (and waking up at the same time) helps your body acclimate — and poor sleep is the result of that mismatch.
If you are inconsistent with your sleeping hours, it can lead to feeling tired, regardless of how many hours you sleep.
Nutritional Deficiencies
The food you consume can surprisingly affect your ability to get good sleep and also much more importantly, how you feel when you wake up the next day.
Some vitamin deficiencies—especially with magnesium, vitamin D, and B vitamins—can negatively impact sleep and lead to waking up feeling heavy.
Blood sugar spike and crashes due to a bad diet will also affect the energy levels of your day.
Your body needs the right nutrients so that all points work collectively, or it brings low energy and affects moods and sleep cycles.
Ways to Reduce Sleep Disruption
What To Do If You Wake Up Tired Every Morning: Having covered some of the most frequent reasons that lead to waking up tired each day, let us jump to effective solutions that can significantly ensure better sleep quality.
With these alterations you will realize a huge difference on how you feel when you wake up.
Try to Maintain a Regular Sleep Routine
The two best things you can do to improve the quality of your sleep are to go to bed and wake up at the same time every day.
Yes, even on weekends. Going to bed and waking at the same time every day is beneficial to your circadian rhythm, and makes it easier for your body to fall asleep and wake naturally.
The recommended range for sleep is 7-9 hours every night and make sure that you give yourself sufficient rest on the weekday and also the weekend.
Routine assists your body in understanding when it is time to cool down, allowing you to fall asleep quicker and wake up feeling rested.
Establish a Calming Nighttime Ritual
What To Do If You Wake Up Tired Every Morning: How you relax before going to bed can change how well you sleep. Establish a bedtime routine that signals your body to unwind and get ready to sleep. This might include:
Meditation or Deep Breathing: Calm your mind and body with some mindfulness/meditation or deep breathing exercises before bed.
Read: Reading a book can give your brain time to relax from your thoughts and allow you to prepare for sleep.
Take a Warm Bath or Shower: Taking a warm bath or shower reduces your body temperature, making it easier for you to fall asleep.
Journaling: You can write your thoughts or worries down before bed to have a clear mind, so you stay awake thinking about them.
Limit Screen Time Before Bed
The blue light from phones, tablets, and computers can make it difficult for you to fall asleep. Melatonin is a hormone that helps you control sleep, and this light halts its production.
Calm down and try to avoid screens 30-60 min before bed when you want better sleep quality.
Instead, grab a book, do some shoulder rolls, listen to relaxing music (without the blue light though) as you unwind before bed.
Make Your Sleep Space Desirable
What To Do If You Wake Up Tired Every Morning: The bedroom must be very conducive to resting in. Prepare a good sleep environment and make sure to include these points;
Among them, a Comfortable Mattress and Pillows—select a mattress and pillows that suit your sleeping position, back, side, or stomach.
A Cool Sleeping Environment: Most experts recommend keeping bedroom temperatures around 60 to 67 °F (15 to 20 °C); a cool sleeping environment will allow your body to decrease its core temperature, and this gradual lowering of your core temperature promotes deeper sleep.
Reduce Disruptions: Use earplugs to mitigate background noise if you live in a noisy area or use a white noise machine to keep things at bay.
Dark: Dark as in pitch black — we want your bedroom as dark as possible to stimulate melatonin making. Turn to blackout blinds or a mask if you’ve got to.
Avoid Stimulants Before Bed
Tonight and Daily talked to several experts about factors contributing to long-term lazy sleep habits, such as consuming caffeine, nicotine or heavy meals just before bed, which can make it difficult to sleep fast and have good quality.
The stimulant effect of caffeine can last for hours in your body, and it may keep you alert long after you put down your last cup of joe.
Likewise, heavy or spicy meals can trigger indigestion and prevent you from getting too comfortable to sleep. Stay away from these for at least 4–6 hours before heading to bed.
Things To Do In The Morning To Have More Energy
You cannot wake up with great energy the following morning without a preparatory night before that is conducive to exactly that.
However, once you rise in the morning, there are some habits which can build your energy and eradicate the drowsiness from your system.
Here are some morning routines that can help you feel more awake and invigorated.
Hydrate First Thing
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Water helps to hydrate your whole system, reactivating the metabolism and providing the oxygen and energy required in the morning.
Gentle Exercise or Morning Stretches
Waking your body up with some light morning exercise can give you an energy boost.
This is not an indication that you have to engage in a full-blown workout immediately, but even a couple of stretches or a few steps around your house can alleviate rigidity and boost circulation.
Eat a Balanced Breakfast
An energetic breakfast can surely kickstart your day. Instead, you should make sure to consume a hearty meal that contains complex carbs (whole grains), protein (eggs or yogurt), and healthy fats (avocados or nuts).
You will experience more of an energy boost without a sugar- while and crash — thanks to this combo over sugary or processed foods.
Final Thoughts: Be the Master of Your Sleep and Energy
What To Do If You Wake Up Tired Every Morning: One of the most irritating problems that can make your day turn out bad is waking up tired every morning.
That being said, with a little bit of understanding of the possible causes of your fatigue and some positive changes made to your sleep and morning routines, you’ll wake up feeling rejuvenated and prepared to conquer the world.
Practice sleep hygiene go to bed and wake up at the same time every day, and establish a peaceful pre-bed routine. Keep your sleep area, a place for sleep, and abstain from stimulants late in the day.
